Single Digit Body Fat

jpaulie

I am looking for any advice from people who are, have been or are trying to get into single digit body fat range. My personal goal is 8% (not to sustain). I started off a couple of years ago at 31% (obese) and am now in the 13.5-15% range based on calipers and body fat scale (yes I know they are inaccurate).
My diet is based on 50% protein, 30 carbs and 20 fat. I supplement with Syntrax Protein powder and Post rx BCAA. I workout 4 days per week on a 2 day split and do low impact low heart (120-125) rate cardio 4-5 times a week.
I hit a few bumps along the way with a torn rotator and hernia and am still dealing with rotator pain but no longer any tear.
So the question is, is there a point when you have to do a major diet or workout change? Is it just the same as always, eat at a deficit? I am not looking to get bigger, just more definition and shred some of the fat. Looking for symmetry not size. Is there anything special you have to consider to get your body fat that low?

psuLemon

First, why so much protein?

And to get into single digit body fat, you need to stay in a deficit long enough to get there. I am not there yet, but around 13% myself. So if you are at a point of not losing,I would ask how your logging is. Do you use a food scale and do you log daily?

feisty_bucket

That's a fitness-model level, especially at your age. You'd probably do better on a specialized forum, and they're gonna recommend chemical assistance.
Bodybuilders get lower than that regularly for competitions, so I'd see what they do. Not sure why you'd wanna be doing that though, unless you're being financially compensated for it.

JeffseekingV

8% is insane for a female. Well beyond fitness model. More like bodybuilder
http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/

psuLemon

I just want to point out the OP is a 55 year old male.. the picture is probably someone in his family.

jpaulie

JeffseekingV wrote: »

8% is insane for a female. Well beyond fitness model. More like bodybuilder
http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/

sorry i should have said that I am a 53 year old male. the pic is my 5 year old daughter

jpaulie

psulemon wrote: »

First, why so much protein?

And to get into single digit body fat, you need to stay in a deficit long enough to get there. I am not there yet, but around 13% myself. So if you are at a point of not losing,I would ask how your logging is. Do you use a food scale and do you log daily?

I had a neighbor who successfully competed in natural bodybuilding. He set that for me when I was losing weight as a guideline. As long as I was at a deficit and getting good nutrition (and he told me to eat 5 times a day instead of 3). He used to get down to 4% for competition and I have no interest in that. Unfortunately he moved.

I have been in a bit of a holding pattern which is why I am not losing so no I have not been at a deficit. I am getting back at it today, not a new years resolution, just timing.

I log my food daily and use a food scale.

psuLemon

jpaulie wrote: »

psulemon wrote: »

First, why so much protein?

And to get into single digit body fat, you need to stay in a deficit long enough to get there. I am not there yet, but around 13% myself. So if you are at a point of not losing,I would ask how your logging is. Do you use a food scale and do you log daily?

I had a neighbor who successfully competed in natural bodybuilding. He set that for me when I was losing weight as a guideline. As long as I was at a deficit and getting good nutrition (and he told me to eat 5 times a day instead of 3). He used to get down to 4% for competition and I have no interest in that. Unfortunately he moved.

I have been in a bit of a holding pattern which is why I am not losing so no I have not been at a deficit. I am getting back at it today, not a new years resolution, just timing.

I log my food daily and use a food scale.

The number of meals is completely irrelevant to weight loss. You can eat 6 or 2, as long as calories are the same, weight loss will be the same. I personally stopped eating breakfast so I can volume up at the end of the day. So far, I am sticking with my calorie goal much easier these days. Also, studies would suggest that eating more than 1g of protein per lb of lean body mass is adequate to maintain lean body mass... I mean, there is no reason you can't eat that much, but I would probably drop protein a bit and add more fats. Below is a good thread on protein if you want to read more.

http://community.myfitnesspal.com/en/discussion/823505

jpaulie

thanks i will take a look. The spreading out the meals is more for energy. I also do not eat breakfast other than and apple and a coffee and that is all I need.

I will read the post

feralX

To be honest your wasting your time looking for answers here. You will get responses like doesn't matter 2 meals or 6 and other nonsense. And an apple and coffee for breakfast? Seriously? Go to a body building site for advice. Just be cognizant of where the advice is coming from, the rules for an enhanced BBer are going to be much less restrictive.

There's lots of different opinions on how to get to that low BF, this is just what I've found effective. Take it or leave it, up to you.
This is my strategy: Keep protein high, fats and carbs low. Protein at every meal, not an apple for fack sakes. Eat small meals every 2.5-3 hours, lean protein and steamed vegetables with some EVOO and apple cider vinegar for example. Cycle your carbs, only take in enough pre workout to fuel your weight training. You'll be weaker and have less endurance, but keep the weights as heavy as possible. If you usually train 8-12 rep range, you may have to drop to 6-10 to keep weights up. Do some low intensity cardio 20-30 min on a bike post workout. Wait about 30 min after that before taking in some whey protein, then hour later resume your eating schedule. At bedtime have cottage cheese or casein protein. When you wake up, take caffeine pill(s) and some BCAAs, then another 20-30 min bike session. Wait 30 min before eating. Supplement with leucine and/or BCAAs regularly throughout the day. And you'll be training and sweating a lot. Take in plenty of water and do not limit your sodium. Good idea to pick up a powdered electrolyte supplement and take post training sessions. As you go you'll likely have to lower cals and increase cardio slightly each week to keep progressing. Expect to be at it for about 10-12 weeks.
That's the basics to get started at least.

votick

I'm going towards 7-8%. Just making sure I'm losing weight, the amount of time it takes isn't a big issue for me. Eating healthy/making sure I have a calorie deficit, and keeping physically active. I'm sure this stuff varies for gender/age though. I'm 18, my weight/muscle mass fluctuates so easily which is convenient...

jpaulie

feralX wrote: »

To be honest your wasting your time looking for answers here. You will get responses like doesn't matter 2 meals or 6 and other nonsense. And an apple and coffee for breakfast? Seriously? Go to a body building site for advice. Just be cognizant of where the advice is coming from, the rules for an enhanced BBer are going to be much less restrictive.

There's lots of different opinions on how to get to that low BF, this is just what I've found effective. Take it or leave it, up to you.
This is my strategy: Keep protein high, fats and carbs low. Protein at every meal, not an apple for fack sakes. Eat small meals every 2.5-3 hours, lean protein and steamed vegetables with some EVOO and apple cider vinegar for example. Cycle your carbs, only take in enough pre workout to fuel your weight training. You'll be weaker and have less endurance, but keep the weights as heavy as possible. If you usually train 8-12 rep range, you may have to drop to 6-10 to keep weights up. Do some low intensity cardio 20-30 min on a bike post workout. Wait about 30 min after that before taking in some whey protein, then hour later resume your eating schedule. At bedtime have cottage cheese or casein protein. When you wake up, take caffeine pill(s) and some BCAAs, then another 20-30 min bike session. Wait 30 min before eating. Supplement with leucine and/or BCAAs regularly throughout the day. And you'll be training and sweating a lot. Take in plenty of water and do not limit your sodium. Good idea to pick up a powdered electrolyte supplement and take post training sessions. As you go you'll likely have to lower cals and increase cardio slightly each week to keep progressing. Expect to be at it for about 10-12 weeks.
That's the basics to get started at least.

Thanks lots of good take aways here. Interesting on the salt as I try to keep under 1800. will check out bodybuilding.com and a few others.

yoovie

omg, due to picture - i thought you were a girl - i was all holy moley lady! no!!!! haha - sorry!!

jpaulie

yoovie wrote: »

omg, due to picture - i thought you were a girl - i was all holy moley lady! no!!!! haha - sorry!!

might be time to change my profile picture!